Sue Hardman

Nourish + Rejuvenate

Womans health

The classic hummus recipe

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1 cup chickpeas (rinse and drain well)
+ 1/3 cup Tahini
+ 2 tablespoons olive oil
+ 2 tablespoons lemon juice
+ 1 clove garlic
+salt to tastePlace all ingredients in a food processor or blender and mix until smooth.

I’ve found to get the best consistency that you need to add more liquid – you can either add a tablespoon of water at a time, I prefer to add more olive oil.

Be sure to make your Hummus with good quality extra virgin olive oil.

The great thing about hummus is that you can make a number of different varieties depending on what you like – add roasted red pepper
or cooked beetroot, pesto, avocado or cooked zucchini.

It can then be used in sandwiches, smoothing over chicken or fish, and even baked potatoes but I think its best for eating raw vegetables like carrot, cucumber or celery.

To find out all the health benefits of hummus read here

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Non-stick pans are they making you ill?

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Non-stick pans are a health hazard!

Non-stick pans (amongst other things) are coated with a synthetic polymer (containing  PFC’s) known as Teflon. If you’re hoping to lead a healthier lifestyle, then cooking is an essential part of your day. So when it comes to something your doing daily, it does make sense for you to use what is good for you and your family.

As a busy working mum, I used to be a fan of non-stick pots and pans because they are easy to clean and save me time. I’m always looking at ways that I can eliminate unnecessary exposure to chemicals because of the effects these have on my health.

Studies have linked PFOA (a type of PFC) used in your non-stick cookware, to reduced fertility and thyroid problems.

In a 2009 study, women with high levels of PFC chemical, named PFOS, reported taking longer to get pregnant. Another report, published in the Journal of the American Medical Association, links the non-stick polymer, to impaired immune responses in children making them  more vulnerable to diseases.

According to the Center for Disease Control and Prevention (US) PFC’s are so pervasive and so persistent that 98 percent of Americans carry them in their bodies.

Manufacturers warn you to avoid high heat when cooking on Teflon. However, the Environmental Working Group (EWG) commissioned tests in 2003 which showed that in just 2 – 5 minutes on a stove top, Teflon and other non-stick surfaces could exceed temperatures at which the coating breaks apart and emits toxic particles and gases that leach into your food.

Safer Alternatives

I’ve compiled a list of some options for you to consider. Some of them have been around a while others are newer:-

Safer, although more difficult to clean:-

  • Bare Cast iron is extremely durable and it will with stand high temperatures. To improve it’s non-stick finish you need to season with oil. These pans are heavy and difficult to clean. You do need to make sure they don’t rust and avoid cooking acidic foods, such as tomatoes, lemons or cranberries.
  • Glazed clay is a natural cooking alternative – it’s inert and does not leach into food, it holds heat and moisture, and it helps retain nutrient content. However, clay cookware is less durable and needs extra care to protect the life span of the product.

I often use a glazed clay tagine. My family and friends love the delicious tender casseroles it makes. Click on the image for more on these.

  • Stainless steel – leaching in stainless steel is generally thought to be less of a risk than aluminium or copper. Make sure it’s good quality. Things do stick to stainless steel. If your pots are worn or damaged metals can migrate into your foods.

Safer and easier to clean:-

  • Glassware – pyrex or corningware, non-reactive, meaning they won’t leach chemicals into your food.
  • Coated Cast Iron – It is enamelled non-stick cast iron cookware and bakeware i.e. Le Creuset or Staub, they are both quite heavy and you will pay for the quality too! Staub has potentially a superior non-stick enamel surface to Le Creuset
  • Green earth – While doing my research for alternative High Quality Non-stick easy cleaning pans I found this new Non-Stick Technology, it uses a coating called, thermolon. It is temperature resistant up to 450°C. No toxic fumes are released if overheated with 0% PFC’s released.

 

 

NB: Avoid aluminium – as it’s soft and highly reactive metal that can leach into your food, especially when you are cooking with acidic ingredients. Aluminium salts are associated with impaired visual motor coordination and Alzheimer’s disease.

 

If you’re struggling with any kind of hormone imbalance, tiredness, low energy or wanting to lose your excess weight. I’ve  put together a FREE guide for you, so you can start to learn how and why specific foods, and drinks, can help you have more energy and lose weight naturally. 

You’ll find it is easy to add these ingredients into your diet on a daily basis – get your downloadable guide here

In fact, at the end, I’m going to share one simple recipe you can make in under five minutes that incorporates all of these foods.

5foods-loss-weight

Get your copy of the FREE guide:
5 Foods that will help boost Your Energy Levels and Lose Weight Naturally.

 

HERE

 

Hummus so much more than a dip

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Do you plan or consider what you’re going to eat for the day?  Do you ever consider the role of functional foods? These are foods that have a beneficial nutritional role – whether it be to provide your body with essential nutrients, balance hormones or to help your liver with the detoxification process.  Of course, if food doesn’t look or taste good then you’ll struggle to find me eating it – it’s best when all 3 are delivered.

Hummus is a creamy Middle Eastern dip that I’d class as a superfood with all it’s health benefits and I hope it will be a staple in your home after reading this.

Why eat hummus?

The classic hummus recipes contains 6 ingredients: chickpeas, olive oil, garlic, lemon juice, sea salt, and tahini.Hummus contains the following nutrients: Protein, Fiber, Healthy Fat, Carbs, Vitamins – A, C, Vitamin B6, Folate and Minerals – Iron, Zinc, Calcium, Phosphorus and Manganese

The benefits of each ingredient:

  • Chickpeas are protein, fibre-rich legumes, a natural source of phytoestrogen, (which isn’t actually estrogen but does a good job of standing in for it) and a great choice if you’re looking to reduce your meat consumption. They’ll keep you feeling fuller for longer because of that combination of fiber and protein.

    Many Mediterranean nations experience great health, low heart disease and greater longevity. This may be due to the high fibre content – like chickpeas. Studies show that having just one daily serving (about 3/4 cup cooked) of beans of any kind can help to decrease chances of a heart attack and to help balance “bad” LDL cholesterol.

    Chickpeas have also been shown to have protective properties against cancer, while the fiber helps to keep waste moving out of the body quickly.

    It helps to balance blood sugar levels and decreases the chance of developing diabetes or insulin resistance.

    Diets rich in beans have been shown to help protect heart health partially due to their low score on the glycemic index. A high-fibre diet that includes legumes can help lower blood cholesterol levels, among other benefits, such as lowering heart disease risk, type 2 diabetes risk, and aiding in weight loss.

  • Tahini or sesame seeds contain lignin’s another natural source of phytoestrogens, loaded with fibre, and they’re also a great source of minerals.Sesame seeds are considered one of the ultimate reproductive foods in Ayurveda.as they enhance egg and sperm quality and quantity.
  • Olive oil is not cooked, and will therefore not be oxidised and hydrogenated.  Olive oil has been found to reduce inflammation in your body. Regularly consuming olive oil has been correlated with improving blood pressure levels, glucose metabolism, and reducing harmful cholesterol.
  • Raw garlic has a whole host of benefits including flavonoids, oligosaccharides, selenium, high levels of sulfur, and more. Garlic has been proven to help reduce your risk factors associated with heart disease, cancers and it acts as an anti-fungal, anti-oxidant, anti-inflammatory, and anti-viral.
  • Lemon juice is alkalising and helps reduce acidity common in most modern diets, it also helps to increase your immunity, boost digestion, and to help keep blood sugar levels stable.
  • Sea salt best from a good quality source i.e. Himalayan sea salt which contains 60 trace minerals that have numerous health benefits:

Hummus is an anti-inflammatory food:

  • Extracts from garlic have been shown to reduce inflammation and help fight wrinkles and aging.
  • Chick Peas reduce inflammation, blood clots and inflammation markers.
  • Olive oil and sesame seeds reduce inflammation and provide important antioxidants, both which play a part in maintaining heart health by keeping the structure of arteries and cell walls healthy.The role of inflamm- ageing in a previous post you can read it here.

Recipe
Go here

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The Amazing Benefits of Turmeric

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You may already use turmeric root powder in your cooking, particularly if you like Indian-inspired dishes. It’s the key ingredient in your curry powder. Turmeric has been a staple of Indian food traditions for millennia and has a long history of healing use (over 4000 years) in Ayurvedic and Traditional Chinese medicinal traditions.

What is turmeric and what’s it’s secret?

Turmeric has a mellow flavor and is a bright yellow colour.

Turmeric may be the most effective natural supplement you could find as few others possess such a wide spectrum of qualities and medicinal uses.

Many recently published research studies are showing that it has major benefits for your body and brain.

Science has started to back up what ancient health traditions like Ayurveda & TCM have known for a long time, that it really does contain compounds with medicinal properties.

Curcumin is the main active ingredient in turmeric.

The latest research on Turmeric & Curcumin

  • A new study from universities in China confirmed the antidepressant effects.
  • Scientists have demonstrated that turmeric may be helpful in decreasing blood sugar levels associated insulin resistance.
  • Oxidative damage one of the mechanisms behind ageing and many diseases. Curcumin has powerful antioxidant effects.
  • Now researchers from The University of Nottingham and Ludwig Maximilians University in Munich have found that curcumin may help reduce inflammation associated with tendinitis.
  • Chronic inflammation is a contributor to many common diseases. Curcumin can inhibit many molecules known to play major roles in inflammation.
  • Both turmeric and curcumin have shown potential to prevent DNA damage and help DNA repair. That is good news for preventing disease and slowing the aging process.

What Ayurveda have known for 1000’s of years about turmeric

  • It is strengthening and warming to your whole body it will promote proper metabolism correcting both excesses and deficiencies.
  • Improves your digestion – balances gut flora, will cleanse and strengthen your liver.
  • You can use it topically in the prevention and treatment of skin diseases.
  • Relieves arthritis, swelling is applied to sprains, burns, cuts, bruises, insect bites and itches.
  • Is considered a blood purifier and and is antimicrobial.

What are the Incredible Health Benefits of Curcumin?

✓Reduces your response to inflammation
✓Boosts your joint flexibility and comfort
✓Supports a healthy heart
✓Helps keep your mood balanced
✓Increases your memory retention and clarity
✓Supports good liver health
✓Encourages optimum immune
✓Helps you maintain a healthy digestion

How to take your Turmeric or Curcumin

It’s great for infections or inflammation like achey joints.

It’s probably best to avoid the heat of a curry, when you have inflammation, and take the powder with water – 1/4 teaspoon 3-4 x per day depending on the severity. If the taste is unbearable get some capsules.

It also turns out that the piperine in black pepper enhances the bioavailability of the curcumin in turmeric by 2000% (Shoba et al. 1998), when you cook with turmeric be sure to add a little black pepper.

Whether by incorporating it into cooking or taking it as a powder or one of several herbs in a tea, turmeric is at the heart of many different remedies and continues to prove its value after thousands of years of use.

 If you want to get yourself some Turmeric – try this product made by Pukka

  • Wholistic Turmeric is a concentration of the finest parts of whole turmeric root gathered from fertile organic soils.
  • This broad-spectrum formula contains the highest organic grade, sustainably cultivated herbs, carefully selected to bring you the full potential of nature’s goodness.

 

Golden Fusion™

Highly Bioavailable Curcumin and Grass-Fed† Collagen Peptides
Golden Fusion™ is a modern take on a centuries old golden milk recipe that is both great tasting and convenient. Golden Fusion features CurQfen®, a highly bioavailable form of curcumin with fenugreek along with grass-fed† collagen peptides. Organic herbs turmeric, ginger, cinnamon, pepper, Indian cardamom, and moringa in an organic coconut milk powder base round out this innovative formula.

 

 

Part 2: Have You’re Hormones Suddenly Gone Crazy or Are You Perimenopausal?

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In Part 1, we took a closer look at perimenopause (versus menopause) what the common signs are, how you can use food to address hormonal imbalances and how it can start as early as your 30’s (if you’re unlucky enough to experience that).

The 1st strategy included essential foods and how they can have such a huge impact on helping you balance your hormones. If you missed it you can read it on my blog here.

If, however, you’ve been following the recommendations and you’re still struggling with annoying and maybe debilitating symptoms, you may need a little more to get your body back into balance.

You might want to consider using some of nature’s medicines like herbs and a combination of nutritional supplements to address any deficiencies, that may have built up over the years.

Strategy #2: Which Supplements?

  • Women’s Multiple vitamin & mineral formula – most of us aren’t perfect, myself included, when it comes to getting all the nutrients you’re body needs on a daily basis from food. Taking a multi is my insurance policy, this way you can be guaranteed to get some of the basic nutrients you need everyday.Make sure it contains at least 50 – 100mg of Vitamin B. The British Journal of Obstetrics and Gynaecology, reviewed studies that show how Vitamin B6 is thought to be unique in its ability to increase the synthesis serotonin and dopamine, which if are too low have been implicated in hormonal symptoms or PMS.
  • Omega 3,6,9 or EFA’s (essential fatty acids – found in oily fish, chia and flax seeds) I can’t emphasise enough, how much you absolutely need good oil in your diet, forget the low fat craze it could be very detrimental to your body. EFA’s play an essential role in producing the hormones your body needs plus so many other things – the list is very long. You have to get your EFA’s from food or supplementation because your body cannot make them.If you have PMS, cramps or abnormal bleeding get yourself some Omega 3 & 6 as they are essential for the reduction of inflammation in these situations. Some options – flax or chia seeds (high in omega-3 fatty acids), borage oil (high in 3 and 6), evening primrose oil(high in 3 and 6), and fish oils (high in omega- 3 oils)·
  • Vitamin E – handy if you’re struggling with hot flushes or breast tenderness, consider taking a daily dose of 400 IU of natural vitamin E (as mixed tocopherols and tocotrienols) to help alleviate your symptoms.NB: This is a very short list of the essential supplements every women should consider taking as part of her daily routine. If you have specific issues and imbalances your nutritional requirements may be very different to someone else’s and might need a more in-depth investigation.

Strategy #3: Herbal Medicines

Herbs can be used with your new and frustrating symptoms of PMS or Perimenopause. You may need one or a combination of herbs. It all depends on whether you have low or high – oestrogen, cortisol, progesterone or testosterone levels?

If your treating yourself at home, try one herb at a time or better yet consult a qualified herbalist as they use combinations based on your situation.

The most well known herbs used are those that contain phytoestrogens (soya, red clover, fennel, licourice, dong quai, black cohosh), with oestrogen like effects in the body. However a hormonal imbalance is never so simple and often requires a combination of herbs and actions.

The most commonly herbs used for perimenopause include:-

  • Dong quai – is known both in China and the West for its ability to support and maintain the natural balance of female hormones. Avoid if with heavy bleeding.
  • Black cohosh – One of the best-studied herbs used for supporting and maintaining your hormonal levels and lessening the severity of hot flashes. In one of the largest studies, results showed as early as 4 weeks, clear improvements in the menopausal ailments in 80 percent of the women. Complete disappearance of symptoms occurred in approximately 50 percent. Symptoms included hot flashes, night sweats, headaches, insomnia and mood swings. The other studies reported improvements in fatigue, irritability, hot flashes and vaginal dryness
  • Hops contains a potent phytoestrogen and is used for hot flushes associated with anxiety or stress, and associated insomnia (sleeplessness).

However a herbalist might also consider including the following herbs in a formula:-

  • Siberian ginseng – is one of my all time favorite herbs and I take this regularly as it reduces mental and physical fatigue, and helps to enhance the ability to cope with various physical and mentalstressors by supporting you’re adrenal glands. It has also been used to treat vaginal changes, like dryness, due to lack of oestrogen. Ginseng is for you if you’re – stressed, tired or perimenopausal.
  • St John’s Wort – is not a phyto-oestrogen herb but it can be very useful for hot flushes triggered by anxiety or stress. It can also be used for mild to moderate anxiety and depression associated with hormones.
  • Other herbs that would be considered are – red clover, lemon balm, oats, passiflora, ashwaganda, shatavari plus many more.

Your situation might be very different to someone else’s – none of us are alike.  If you’re confused or tired of trying a number of things that aren’t working then it might be a good time to start dealing with the cause and imbalances.

If you really want to find a solution for what’s going on in your body and causing you a lot of unhappiness or frustration, my detailed hormonal questionnaire will help us identify where exactly your imbalances are so that your issues can be addressed correctly, without guessing, and help you get started on your journey to optimal health and wellness.

Please do get in touch you can contact me at sue@suehardman.com

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